So a common question I often get asked a lot is should I foam roll when I'm sore? The answer is yes. As long as you're alignment won't be compensated, meaning as long as you're not so sore that you can't hold yourself up in a proper way, then you're fine to foam roll. If you feel like, "I won't be able to foam roll unless I compensate my form and that won't be good," obviously you don't want to foam roll. So give your body another rest or two if you do feel like you won't be able to foam roll and hold yourself up properly. But foam rolling when you are sore is actually beneficial. Because of the fact that you're getting the blood flow to the muscles, you're going to recover at a faster rate.
So if you are too sore to foam roll, this is totally normal sometimes. Most days we get sore. It could come on one to two days later. You could come on 12 to 48 hours after a workout, and if that's the case, if you find yourself too sore a couple days later, that's okay. Just take the time to rest. Before we start working out when we're extremely sore, you'll experience tightness in the body and pain. However, a few minutes into that workout, you'll actually start feeling better. It's the same kind of thing with foam rolling. At first, it may feel very painful, but after a while the blood flow gets to the area, and you'll feel better. So the answer to if you should foam roll when you are sore is yes. It is totally fine as long as your alignment stays put.